self help books & health articles for –
YOUR FITNESS with SPORTS & RECREATION
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FITNESS, SPORTS, EXERCISE & RECREATION. Healthy activity for your body is the most powerful self help way to increase your energy & stamina.
Listed here are some Self help resources & articles to help you reach your peak fitness levels.
Without good health it is nearly impossible to maintain a state of Happiness and Wellbeing. Pain and Dis-Ease will inevitably detract from any headway you make in your Positive Attitude towards life and your day to day activities.
You need to both nurture and feed your body and to protect it from vulnerable areas of attack.
Time to improve your nutrition, get more active and maintain your mental health for a well balanced life.
Taking the Strain Off Your Back
self help article by Dr. Jeremy Sims
Health and wellbeing self help article:
One of the most common indications of stress is lower back pain.
This is particularly so if we are hunched over an office desk for great periods of time.
Learn to notice when your back is feeling the strain and give it a little TLC.
1. Find somewhere quiet and lie down with your arms at your sides, knees bent and soles of your feet in contact with the floor.
2. Tense your stomach muscles, drawing your stomach in and flattening your back against the floor. Slow and regulate your breathing.
3. Now relax your stomach.
4. Carry out two further repetitions of the above.
5. Lying flat on your back, extend your right leg so that it is flat to the floor and keep the left leg bent at the knee.
Keep the palms of your hands flat to the floor and bring your left knee (still bent) across your right leg, attempting to touch the floor with it.
6. Now relax.
7. Repeat step 5 two more times and then three further repetitions with the other knee.
Never force the above twisting motion – gradually does it.
Remember, if lower back pain is persistent seek medical advice as soon as possible.
copyright HealthChat 2000
Dr. Sims is the Medical Director of FitStop, the UK’s foremost group of health and fitness centers, and an expert on matters relating to fitness of body and mind.
Having trained as a GP, he now works full-time in health promotion and has written extensively on the subject, including a monthly medical column in Mensa magazine with the TV psychiatrist, Dr Raj Persaud. Dr. Sims was the original Virgin.Net online doctor.
Article courtesy of MediaPeak, http://mediapeak.com
“Want To Burn More Fat? It’s Easy When You Increase Your Aerobic Metabolism”
Just about every person in the world would like to reduce fat somewhere on his or her body.
While we’ve been told for years that exercise is needed in order to burn fat, there has been much discussion about why and which exercises will get the job done faster and better.
Let me clear this up for you now. To increase the way your body burns fat, there must be an increase in your aerobic metabolism rate.
“Up Your Workouts With Interval Training”
There’s been a lot of buzz recently about Interval Training.
So, you may be wondering what it really is and, more importantly, why you should incorporate it in your fitness workouts.
Well, if you want a workout that can help propel you to the next fitness level, burn more calories, increase your speed, improve your power and more, then it’s time to learn more about this effective technique.
“Understand the Science of Obesity And You’re On Your Way To Conquer It”
Many people think obesity means that a person is overweight, but that’s not exactly true.
An overweight person has a surplus amount of weight that includes muscle, bone, fat and water.
An obese person has a surplus of body fat. Body Mass Index (BMI) is commonly used to determine if a person is obese or not.
“Two Words That Guarantee Success (or failure) When Planning To Lose Weight”
Did you know that being successful with losing weight starts with just two words?
Two words will either guarantee you’ll lose weight, or guarantee the you WON’T lose weight.
You see, words are very powerful. Especially the words that we say to ourselves… our self-talk.
Whatever we say to ourselves goes directly to our subconscious and is accepted as complete truth.
“Top Thirty Weight Loss Tips and Tricks”
1. Never leave home “starving.” Always have a light snack before eating dinner in a restaurant, such as a piece of fruit, a glass of juice or a carrot.
2. Don’t go food shopping on an empty stomach! You’ll be tempted to buy everything in sight.
“Top 20 Benefits of Exercise”
. Elevates your metabolism so that you burn more calories everyday.
2. Increases your aerobic capacity (fitness level). This gives you the ability to go through your day with less relative energy expenditure. This enables a “fit” person to have more energy at the end of the day and to get more accomplished during the day with less fatigue.
3. Maintains, tones, and strengthens your muscle. Exercise also increases your muscular endurance.
“Top 18 Benefits of Weight Training”
1. Weight training tones your muscles which looks great and raises your basal metabolism… which causes you to burn more calories 24 hours-a-day. You’ll even burn more calories while you’re sleeping.
2. Weight training can *reverse* the natural decline in your metabolism which begins around age 30.
“Top 10 Weight Loss and Fitness Myths”
WARNING: Don’t weight train until after you’ve lost weight!
No, no, no, no, pleeeeease don’t believe that headline!
That’s one of the many myths associated with weight loss and fitness.
“Top 10 Tips For Finding Time For Exercise”
If you’re like most people, finding time for exercise is difficult.
Here are my “top 10” tips to help you in that quest..
1. Make exercise a priority. We all make time in our lives for the things that are most important to us.
If I told you I’d give you a million dollars if you exercised everyday for the next 30 days, would you do it?
“Top 10 Reasons To Exercise In The Morning”
If I had to pick a single factor that I thought was most important in a successful exercise or weight loss program, it would be to exercise first thing in the morning – every morning!
Some mornings, you may just be able to fit in a 10 minute walk, but it’s important to try to do something every morning.
“Using Yoga to Manage ADD”
Exercise is a powerful tool for ADD management.
Medical professionals recommend that adults get at least 30 minutes of aerobic exercise (such as running or biking) 3-5 times per week to improve their general health.
For ADDers, this type of exercise is particularly beneficial, because it may balance production of neurotransmitters and reduce stress levels.
“The 3 Shocking MYTHS About Sleep That You Don’t Know About – Which Are Depriving You of Your Life Energy.”
MYTH #1 ) “If you sleep longer, you’ll be more awake and have more energy in your life”
TRUTH: Sleeping Longer ROBS You of Energy and Damages your Sleeping System.
There are several reasons why sleeping longer damages your sleep system. What most people don’t know is that there is a very important element of your inner sleep clock which is prior wakefulness.
“The Amazing Health Benefits of Walking for Exercise”
Walking for exercise is a purposeful, brisk walk specifically designed for the purpose of improving health.
It is one of the best and cheapest forms of exercise.
If you want to improve your general health and keep fit, or if you want to reduce your weight, walking is a good place to start.
“10 Tips on How to Exercise at Home”
It’s been endorsed by every major health organization in the U.S. as one of the most beneficial things you can do for your body. A half hour of moderate physical activity a day is the key to better health, experts say. The best diet in the world can only go so far in helping weight loss. To really see the effects of changing your eating habits (in having a tighter belt, that is), you need to rev up your body with physical exercise.
“Myth: If I exercise longer at a lower intensity level, I’ll burn more fat”
Myth: If I exercise longer at a lower intensity level, I’ll burn more fat.
Reality: While it’s true that when you work out at a lower intensity, a greater percentage of the calories you burn will be fat (versus carbohydrates), you will actually burn more total calories if you exercise at a higher intensity over the same time period.
“Pilates vs. Yoga”
It seems that these days you can hardly turn on a television without hearing someone mention Pilates or Yoga. Articles on Pilates and Yoga fill numerous magazines and it seems “everyone who is anyone” is doing one or the other. Why all the excitement? What is so special about these techniques? What are the similarities and differences between Pilates and Yoga?
“Fitness lifetime information”
How to Stay Young Indefinitely.
– Forget your age. Your number of birthdays isn’t important. How you look, feel and most of all your enthusiasm for living determine your age.
– Be adventuresome! Always stay interested in life. Find new things to do daily. Do the things you enjoy and plan something “SPECIAL” to look forward to each day. Never, never let yourself be unhappy or depressed. This leads to poor health. You are as young as you feel.
“Exercise Calorie Counter”
A calorie counter can only help you manage your weight if you keep track of what you actually eat.
Weight Loss Resources makes this easy – your online food diary keeps a running total of the calories and fat grams consumed.
The food diary also adds extra calories burned during exercise to your calorie allowance for the day – from your online exercise diary.
“Are You Losing Fat or Muscle?””
I often have to catch myself when speaking with clients or newsletter subscribers when I use the terms “weight loss” or “losing weight”.
I mistakenly use these terms on my site and in my newsletters even though I probably shouldn’t.
“Basics of Yoga”
What is Yoga?What is Hatha Yoga? Is Yoga a Religion?
What is yoga?
Often associated with Hinduism, yoga actually is older. It is the oldest physical discipline in existence. The exact origins of yoga are unknown, but it is thought to be at least five thousand years old. The earliest evidence of yoga practice can be traced back to about 3000 B.C. The original purpose of the postures and breathing exercises was to bring stability and relaxation so practitioners could prepare for the rigors of meditation, sitting still and alert for long periods of time.
– Energy starts with a good night’s sleep. If you don’t get the rest you need you’ll never have any energy.
– For a lasting energy, snack on protein foods like skinless poultry, fish and pasta.
It’s easy to exercise when the sun is shining brightly and the warm weather is calling to you to come out and play however, when it is too hot or too cold, we stay inside and our plans to exercise vanish quickly.
As the weather changes, the body stores more calories. Add that to weight gain due to a decrease in exercise and you start to put on kilos, fats the solution is in finding an exercise routine that will keep you motivated, no matte what the weather is like outside
“How To Get A Flat, Toned Stomach”
One of the most common fitness questions this time of year is “How can I tone my stomach for swimsuit season”? Typically, people believe that the guaranteed quick route to obtaining a rock-solid six-pack is a path packed with hundreds of sit-ups or abdominal crunches. Wrong!
“TIPS TO HELP YOU RECHARGE YOUR BATTERIES”
Re-energizing your dead batteries will help you put fatigue to rest for good.
A little effort and a positive attitude will perk you up in a flash. These simple energizing tips will give you new life.
“Confessions of a Personal Fitness Trainer”
Last year I had a number of clients who started stubbornly on the Atkins diet despite my warnings. Immediately I saw almost profound results in their weight loss. I reminded them it was the loss of water weight, and warned of the strain on the kidneys and the high cholesterol risk.
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Fitness self help, including back exercises, physical fitness tips, home exercise program. Health & Fitness resources for a healthy family.
Do you find as you age you have lost elasticity and tone in your face? Here are some wonderful exercises to firm and tone the muscles in your face and neck and give you back your youthful appearance.
Help for a Double Chin
Sit upright in a chair and tilt your head back looking at the ceiling, keeping your lips closed and relaxed. Start by puckering your lips together like you're going to kiss someone, stretch to kiss like you're trying to kiss the ceiling. Keep your lips puckered while counting to 15 to yourself, then relaxed, bring your head back to normal and repeat five times.
Firm and Lift Your Cheeks and Corners of Mouth
Turn the corners of your mouth upward in big smile as far as possible. Try to make your smile has wide and as big as possible while bobbing your head. Hold this position to the count of 5. Now return your mouth to it's normal position. Repeat this five times.
Firm Sagging Jowls.
Close your mouth and clench your back teeth tightly. Open your mouth as you release the clench. Slowly bring your lower jaw up again until your back molars meet again, and bite down hard. Return your mouth to you relaxed position. Repeat this exercise 10 times.
Super Firming Facial Exercises.
Need to lift your chin? Tighten and tone your entire face in just minutes a day while sitting at your desk or watching T.V. Plus, complete desk exercises for your whole body. Click Here!
13 Exercises to Tone Your Body
You can get an effective workout at your desk. Try these simple desk exercises to work out the kinks and get your body in shape at the same time.
1. Desk Top Push-ups: Work your chest and back of upper arms.
Stand a few feet away from your desk, put your hands on the desk, shoulder-width apart. Keeping your back straight, lower your chest toward the desk, then push out. Don't rush. Repeat 8 to 12 times.
2. Knee Stretch:
Pull one leg to your chest, grasp with both hands, and hold for a count of five. Repeat with opposite leg. Repeat 8 to 12 times.
3. Stretch Out Your Shoulders, Back And Hip Muscles
Place your palms on your lower back in a standing or sitting position. Stretch back your upper body. Hold this position for 5 seconds. Do this 3 times.
4. Neck stretch:
Let your head drop slowly to the left, then to the right. Slowly drop your chin to your chest, and then raise your chin as high as you can. Turn your head to the left, return it to the normal position, and then turn it to the right.
Want Great Legs? "6 Tips to Firm and Tone Them"
Bend your knees deeply to reach an item on a low shelf, then straighten up without leaning forward or holding onto anything for support.
When you get into or out of a chair, don't depend on the arms for help. Instead, let your thigh muscles contract to lower and raise your body while your back is kept straight.
Climb stairs two at a time, with a straight back and without leaning dependently on the handrail.
In the theater, on a bus, or during a meeting, sit with your lower back against a chair, then press your two legs tightly together as if they were one for as long as possible.
To increase your walking speed, take longer strides rather than shorter, quicker steps. By lengthening your pace you're using more of your thigh and hip muscles.
Just before you retire at night, stand with your knees slightly bent and grip your pillow between them. Squeeze the pillow for 8 counts as if trying to crush it. Repeat several times.
Firm Your Buttocks
Lunge This exercise works your gluteus muscles in the Hips as well as your Quadriceps and Hamstrings.
• 1. Stand with your feet together, your toes pointed straight ahead and your hands at your sides. Take an exaggerated step forward with your right leg.
• 2. Bend your right knee slowly, lowering your body close to the floor. Keep your right knee directly over the right foot and your back straight. Most of your weight will be over your front foot; you should feel the strain in your hip and thigh muscles, not your knees, ankles or back.
• 3. When your rear knee is about two inches above the floor, hold for one second. Then slowly return to the starting position.
• 4. Perform 8 to 12 repetitions. Then do a set with your left leg in front.
Lie on stomach, elbows bent, palms on floor near shoulders. Breathing steadily, contract muscles in buttocks and flutter kick legs as if swimming.
Repeat for 50 repetitions, working up to 100.
Donkeys: This exercise works the Buttocks and Lower Back.
1. On your hands and knees, bring your right knee to your chest, then kick it straight back, leading with your heel.
Be careful not to arch your back. Finish with your leg straight, lifting it out and up.
2. Bring knee back to chest.
3. Do 25 to 30 repetitions, then switch legs.
This Free eBook is brought to you by …http://www.1001beautytips.com
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